DWM Mon 6/9/14

Mon 6/9/14:
I felt good this morning minus my wrist. I had a great weekend of relaxation with no training. My wrist is completely F’d right now and it hurts to the touch, when I do a push up, when I press an empty barbell, etc. I’m going to have the chiro look at it again later this week and see if we can make some progress so I can get better soon. It functions fine, but it hurts like hell.

A. Squat Snatch – 7 x 1; rest 3min (90-92%, working toward consistency)
My wrist really owned me on this. It hurt on the catch on every single warm-up rep from 75 lbs all the way up to 205. I never missed a single lift until 205. Once I got there, I wasn’t having any trouble getting the weight overhead, but my wrist was just killing me and I struggled catching it. I missed one off the front, one behind me, I made one that was kinda sloppy, then missed 205 one final time forward before I decided to go down to 185. I then made the first one, missed the next 2 and then made the final one. This was an extremely frustrating session. I need A LOT more work on the catch of the squat snatch. I have no trouble getting that much weight up and over my head, but I continue to struggle with the catch. I think the most frustrating thing is that my movement is getting better and better from the floor to my hip, but it doesn’t matter because I couldn’t seem to catch it. Videos below:
205(rep 1)miss:

205(rep 2)miss:

205(rep 3)make:

205(rep 4)miss:

185(rep 5)make:

185(rep 6)miss:

185(rep 7)miss:

185(rep 8)make:

B. Front Squat @20×1 – 3,3,3,2,2,2; rest 3min (heavy across)
Considering how crappy the squat snatch session went, this actually went extremely well. I felt really strong throughout the movement and considering my previous 1RM front squat was 305, making a set of 3 at 285 and a set of 2 at 295 at tempo was encouraging. The videos are below:






C1. BB Push Press – 5 x 3; rest 90sec (heavy across)
I thought I did well here considering my wrist was basically on fire by this point. I never missed any reps and I hit it at 185, 185, 205, 195 & 195. The 205 was pretty tough, but I made it happen. Videos below (first vid includes BB Row):
Set 1:

Set 2:

Set 3:

Set 4:

Set 5:

C2. BB Bent-over Row – 5 x 5; rest 2min (heavy across, strict form)
This went pretty darn well too. I tried out 185 while warming this movement up, but wasn’t sure I could hit it consistently with “strict form” so I went down to 165 for the first 3 and hit the last 2 at 175 lbs. Videos below:
Set 2:

Set 3:

Set 4:

Set 5:

D. BB Back Rack 20″” Box Step-up – 4 x 3-4 TOUGH reps; rest 90sec b/t legs
This was a lot more difficult than I thought on my left foot, but not as bad on my right foot. I started with 155, which I made easily on the right, but struggled with on the left. I took the left down to 145 lbs and stayed there. I went to 175 for the 2nd and 3rd sets on the right and then 185 on the final set. This was a brand new movement for me, so I got the hang of it more and more as I went along. Videos below:
Right 155:

Left 155:

Right 175(set 1):

Left 145(set 1):

Right 175(set 2):

Left 145(set 2):

Right 185(set 1):

Left 145(set 3):

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